Warm Up:
3 Rounds
50 Single Unders For Everyone
7 Squat Therapy Reps
100m Run
7 Sit Ups
7 Hand Release Push-Ups

Workout-
Our friend Dom is shipping off to the Navy tomorrow. Here is a workout he wrote for all of us to try. Thanks Dom! See you after boot camp!

WIth a vest
T- 19 Toes To Bar
H- 19 Second Hand Stand Hold
E- 19 Clapping push ups

D- 19 Deadlifts (heavy)
O-19 Overhead Squats (you are responsible for changing weights)
M- 19 Man Makers

Extra. Run 1 mile for time!

Warm Up:
2 Rounds
100m Run
7 Empty Bar Back Squats
6 Good Mornings
10 Lunges
5 Strict Press
THEN AS A GROUP 8 Min Barbell EMOM
-5 Clean High Pull
-5 Power Position Clean
-5 Front Squats
-5 Tall Split Jerks

Workout:
Clean & Jerk 2-2-2-2-2-2-2
Working to about 70-85% of your 1RM. To have an idea of your numbers put 85% as your last set and work backwards through the 6 previous sets off of the weight jumps you normally make.
****If you want an extra challenge add a 3 second pause in the bottom of your split jerks.

Nutrition Challenge participants, make sure you do an In-Body scan this week!! The VIDEO directions are on the private nutrition challnge page. You have until Friday to do the scan. Get your “Before” Pictures taken as well, remember if you have any questions JUST ASK!!

TODAYS HOURS 7am,8am,9am,10am 4,5,6,7pm


“Hotshots 19” is made for Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

Workout:
“Hotshots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans 135/95
7 STRICT Pull Ups
400m Run
*40 Minute Time Cap

Intermediate Option
6 Rounds For Time
30 Air Squats
19 Power Cleans 115/75
7 Pull Ups
Run 400 meters
*40 Minute Time Cap

Beginner Option
4 Rounds For Time
15 Air Squats
10 Power Cleans 75/55
5 Ring Rows
Run 400 meters
*40 Minute Time Cap

THE GYM IS CLOSED TODAY, Take a rest day before we do the Hot Shots 19 Wod tomorrow!

For those signed up for The Nutrition Challenge make sure you get on the In-Body Scale sometime this week. Any day from Monday to Friday. It is best to do it BEFORE you workout, try to get in early and ask a coach to help you.

We will be open tomorrow class times are: 8-9-10am then 4-5-6-7pm
The workout will be released tonight.

AT HOME WOD:
40-30-20-10-20-30-40
No Push Up Burpee
Lunges
Post your time to the FB Members Page

Change of plans, gym is OPEN TOMORROW 8 to 11am. Wods will be posted but you can also use it as open gym time!!

We have some members competing at the Tampa Bay Fit Expo at the Tampa Convention Center in several of the events being held there. There is a spectator charge to get into the expo but there are plenty of vendors to check out as well as events to watch. Powerlifting, Jiu-jitsu, CrossFit, Strongman, and Olympic Lifting. Come show your gym fam some support!!

AT HOME WOD:
3 Rounds
1 Minute Stations
-Push Ups
-Sit Ups
-Burpees
-Air Squats
Score is number of TOTAL REPS for all 4 movements through all 3 rounds. Post your score to the FB Members Page.

At home running wod.
Don’t need to measure distance for this one, just need time.
Run 5 Minutes slow, dont stop
1 Minutes fast with 1 minutes rest for 10 round
Then Run 5 minutes slow.. slow means slow.. a pace you can hold a conversation at.